Ejercicios de Pilates
En este artículo, vamos a ir directos al grano y te vamos a explicar una serie de ejercicios de Pilates para que puedas realizarlos, bien en tus clases de Pilates o bien (una vez domines la técnica) tú solo/a y por tu cuenta.
Como ya sabes, cada ejercicio de Pilates, se centra en trabajar una serie de músculos específicos. Si sigues leyendo, podrás aprender a realizar ejercicios de Pilates de rectificación cervical, para la espalda y para embarazadas. Además, veremos los más beneficiosos para trabajar el abdomen y las piernas, usando o no zapatillas para Pilates.
A continuación, se muestra una tabla de ejercicios básicos de Pilates:
Los 4 mejores ejercicios básicos de Pilates para la espalda
Se trata de un problema muy común en la sociedad actual. El método Pilates, realizando los ejercicios correctos previene futuros problemas. Si ya padeces de estos dolores, en vez de guardar reposo, es recomendable comenzar poco a poco con los siguientes ejercicios.
Basculación de pelvis
Permite que la zona lumbar quede en su posición natural. Hay que realizar una amplia inhalación, al exhalar, bascula la pelvis y deja que todo el arco lumbar se apoye y quede bien pegado contra el suelo.
Puente de hombros
La posición inicial, será igual que en el ejercicio anterior. Preparando el movimiento, inhala. Exhala lentamente por la boca, hundiendo el ombligo a la columna, basculando la pelvis haciendo desaparecer el arco lumbar y de ahí despega la columna del suelo, vértebra a vértebra.
Chest Lift
Abdominales, pero bien hechos. El truco consiste en, una vez hayas adoptado la postura en el suelo, con los brazos bien colocados, realiza una profunda inhalación. Luego, exhala muy despacio por la boca, mientras llevas el ombligo a la columna, y vas subiendo la cabeza y los hombros.
Superman
Partir de la posición de cuadrupedia. Toma entre 3 y 4 respiraciones profundas. Mantén tu abdomen como si fuese un cinturón. Exhala y eleva en ese momento, el brazo derecho y la pierna izquierda. Inhala para deshacer, y al volver a exhalar sube la otra pareja, brazo izquierdo y pierna derecha.
Ejercicios de Pilates para embarazadas
Vas a escuchar a muchas personas que te van a recomendar no hacer ningún tipo de esfuerzo físico durante el embarazo. Esto requiere una matización muy importante:
- Se recomienda empezar a practicar el método, cuando hayan desaparecido las molestias normales del primer trimestre. A no ser, que la mujer viniera practicando el método de antes, entonces sí puede.
- Durante el segundo y tercer trimestre, todas las mujeres pueden practicar Pilates, de hecho es muy beneficioso. Es recomendable que estén supervisadas por un profesional que adaptará los ejercicios más adecuados para su estado.
Cómo es más fácil de comprender viéndolo en un video, te adelantamos una serie de ejercicios básicos para embarazadas en video para que te animes a probar este maravilloso método deportivo y de rehabilitación. Excelente en el periodo de embarazo.
¡El mejor ejercicio de Pilates para un abdomen plano!
Hemos elegido el ejercicio llamado la bicicleta. Ya que se trata del más completo. Concretamente, realizando este ejercicio de Pilates, lograrás un abdomen plano y mejorarás tu silueta.
Sencillamente, deberás colocarte en la misma posición que en la imagen, e ir variando abdominales oblicuos. Es decir, primero eleva la pierna derecha y trata de tocar con tu codo (sin separar las manos de tu nuca) la rodilla contraria. Alternar una pierna y otra, hasta que realices 30 elevaciones, 15 con cada pierna.
¡El mejor ejercicio de Pilates para piernas!
¡Sencillo! Básicamente, debes lograr colocarte en esta misma posición.
Si logras colocarte de esta manera, significará que habrás avanzado mucho en tus ejercicios del método Pilates. Se trata de una buena manera de estirar las piernas.
Otros artículos que te deberían interesar:
Las mejores camisetas de Pilates al mejor precio. Flexibilidad, antitranspirables y cómodas.
Diviértete y ejercítate correctamente con este dinámico accesorio. ¡El aro mágico de Pilates al mejor precio!
¿Debo usar calcetines antideslizantes? Descubre las utilidades de esta prenda y sus beneficios.
¡Qué si hombre! Que también hay ropa concreta para los hombres en el mundo del Pilates.
Sientete bien y descubre los pantalones y leggings de Pilates que más te gusten. Diseños y colores únicos.
Genial justo esto es lo que me faltaba para terminar mi trabajo, al fiiiiin T.T GRACIAS!
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▷ Ejercicios de Pilates【2023】Tabla, Espalda, Embarazadas
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